Do eggs contain a lot of salt? An in-depth look at their natural sodium

November 12, 2025 •

4 min read

A single large egg contains only about 60 to 70 milligrams of naturally occurring sodium, a relatively small amount compared to many processed foods. The answer to the question, "do eggs contain a lot of salt?" largely depends on how they are prepared, not the egg itself.

Quick Summary

Eggs have a moderate amount of natural sodium, but their overall saltiness is mostly due to added seasonings and ingredients during cooking. Fresh, plain eggs are a low-sodium protein choice.

Key Points

Moderate Natural Sodium: A large egg contains only about 60-70 mg of naturally occurring sodium, not a high amount on its own.
Preparation is Key: The vast majority of salt in egg dishes comes from added ingredients like processed meats, cheese, and seasonings, not from the egg itself.
Low-Sodium Diet Friendly: When prepared without added salt, eggs are a versatile and low-sodium protein option for those managing their intake.
Sodium in the White: Most of the natural sodium is concentrated in the egg white (around 55 mg), with the yolk containing a much smaller amount (around 8 mg).
Flavor with Alternatives: Use herbs, spices, and fresh vegetables to add flavor to egg dishes instead of relying on salt.
Be Mindful of Processed Foods: Fast-food egg dishes and complex omelets with processed ingredients can drastically increase your sodium consumption.

Understanding Sodium in Eggs

When considering if eggs contain a lot of salt, it's crucial to differentiate between the natural sodium present in a fresh egg and the salt added during preparation. A large egg naturally contains a modest amount of sodium, typically falling within the 60-70 mg range. This is an essential electrolyte that plays a vital role in bodily functions, such as nerve impulses and muscle contractions. For comparison, the FDA recommends a daily value of less than 2,300 mg of sodium for most adults. A single egg contributes only about 3% of this daily value, which is not a significant amount.

The Source of Natural Sodium

The sodium found in an egg is not evenly distributed. The egg white, or albumen, contains the majority of the sodium, with about 55 mg per large egg. In contrast, the egg yolk contains a much smaller amount, at approximately 8 mg. This is an important distinction for those strictly monitoring their sodium intake, such as individuals on very low-sodium diets for medical reasons. The natural sodium content is consistent and part of the egg's inherent nutritional profile, not a sign of processing.

The Real Culprit: Added Salt and Ingredients

While the egg itself is low in sodium, the story changes drastically with how it's prepared. The typical breakfast plate often includes ingredients that are loaded with salt, overshadowing the modest natural sodium content of the egg. For example, a fast-food breakfast sandwich or a full-sized omelet prepared with processed meats, cheese, and extra seasoning can easily contain hundreds of milligrams of sodium.

Common high-sodium additions include:

Processed meats like bacon, sausage, and ham.
Salted butter used for frying.
Cheese, especially processed varieties.
Bottled sauces and condiments.
Table salt and other seasoning blends containing salt.

By cooking eggs at home with little to no added salt and pairing them with fresh vegetables and unsalted ingredients, you can keep the sodium count very low.

Comparison of Egg Dishes by Sodium Content

To illustrate how preparation can transform a low-sodium food into a high-sodium meal, consider the following examples based on nutritional information:


Egg Dish	Ingredients	Approximate Sodium Content (mg)
One Large Hard-Boiled Egg	One large egg	~62 mg
Two Large Fried Eggs	Two large eggs + 2 tbsp salted butter	~142 mg*
Simple Scrambled Eggs	Two large eggs + dash of pepper + 1 tsp unsalted butter	~130 mg
Fast-Food Breakfast Sandwich	Two eggs + ham + cheese + English muffin	~450+ mg
Veggie Egg Bake	Eggs + veggies + seasonings + cheese	~465 mg

*Note: Calculation based on 62 mg per egg + 80 mg per tbsp of salted butter.

How to Enjoy Eggs on a Low-Sodium Diet

For those needing to restrict sodium, eggs are an excellent, versatile food choice. Here are some tips to keep your egg dishes low in salt:

Poach or Boil: Cooking methods that require no added fats or seasonings are the most sodium-friendly.
Use Fresh Ingredients: Instead of processed meats and cheese, add fresh, low-sodium vegetables like bell peppers, onions, spinach, or mushrooms to your omelets and scrambles.
Season with Herbs and Spices: Enhance flavor with alternatives like black pepper, paprika, garlic powder, or fresh herbs such as chives and parsley.
Choose Egg Whites: If you need to be particularly strict, using just egg whites can further reduce sodium content while providing a lean source of protein.
Rinse Canned Ingredients: If using canned beans or vegetables in an egg dish, rinse them thoroughly to wash away excess sodium.

Other Nutritional Benefits of Eggs

Beyond their low natural sodium count, eggs are a nutritional powerhouse. They are a complete source of all nine essential amino acids, making them a high-quality protein. Eggs are also rich in various vitamins and minerals, including Vitamins A, D, E, B12, folate, iron, and selenium. The yolk, despite its higher fat and cholesterol content, is particularly dense with nutrients like choline, which is vital for brain health. Given their nutrient profile and low cost, eggs remain a staple in healthy diets worldwide.

Conclusion

So, do eggs contain a lot of salt? The simple answer is no. A fresh, whole egg contains a minimal amount of naturally occurring sodium. The perceived high salt content of many egg dishes is almost entirely due to the addition of processed meats, cheeses, and other salty ingredients during cooking. By choosing simple, clean preparation methods and seasoning with herbs and spices instead of salt, eggs can be a valuable and nutritious component of a low-sodium diet. As with any food, awareness of what is added during preparation is key to controlling your total dietary sodium intake. To learn more about balancing sodium in your diet, consider consulting resources like the FDA's guide to managing sodium intake.

Understanding Sodium in Your Diet | FDA

Frequently Asked Questions

A large egg naturally contains a moderate amount of sodium, typically between 60 and 70 milligrams. This makes it a relatively low-sodium food when eaten plain.

No, cooking an egg does not change its natural sodium content. Any increase in sodium comes from ingredients added during preparation, such as salted butter, cheese, or processed meats.

Compared to many processed or convenience foods like deli meats, certain sauces, and fast food, a plain egg is very low in sodium. A single egg contains a small fraction of the recommended daily sodium limit.

Most of the sodium in an egg is found in the white. A large egg white contains about 55 mg of sodium, while the yolk contains only around 8 mg.

Yes, eggs are a suitable protein source for a low-sodium diet, provided they are cooked without added salt and other high-sodium ingredients. Poached or boiled eggs are excellent choices.

To reduce sodium in scrambled eggs, use unsalted butter or oil, and season with herbs and spices like black pepper, garlic powder, or paprika instead of table salt.

Avoid adding high-sodium ingredients such as processed meats (bacon, sausage), high-sodium cheese, and excess table salt. Be mindful of pre-packaged seasonings that contain salt.